Unique Bodyweight Exercises for Time-Crunched Individuals

Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, but this workout is still great for busy people that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open-mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body! To be honest, most people are too self conscious to try something like this. If that's the case for you, then that's your loss.

Here's how it works:

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for an hour at a shot, with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them! If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the exercises that are the best to focus on are:

-bodyweight squats (and variations)

-pushups (and variations)

-forward, reverse, or walking lunges

-up & down a staircase if one is available

-floor planks (holding plank position from forearms and feet)

-floor abs exercises such as lying leg thrusts, ab bicycles, etc.

-one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and your body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating or getting smelly in the office or where ever you may be. At most, you might just get a little moist on the skin.

Here's an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri
9 am - 10 pushups/15 bodyweight squats, repeat 1X for 2 sets
10 am - plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)
11 am - 5 pushups/10 bodyweight squats, repeat for 4 sets
1 pm - plank holds (hold as long as possible in 3 minutes)
2 pm - 8 pushups/12 bodyweight squats, repeat for 3 sets
3 pm - plank holds (hold as long as possible in 3 minutes)
4 pm - max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs
9 am - 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets
10 am - one legged bw Romanian deadlifts (RDL) 6 each leg/floor abs for 20 sec, repeat 1X for 2 sets
11 am - 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets
1 pm - one legged bw RDL 3 each leg/floor abs for 20 sec, repeat for 4 sets
2 pm - 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets
3 pm - one legged bw RDL 10 each leg/floor abs for 30 sec (no repeat)
4 pm - max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own. Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 6-8 different times throughout each day, burning a lot of extra calories and stimulating your metabolism. Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts. And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises. Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workout done little by little throughout the day. You've now got some extra free time on your hands!

Try this type of routine out for 3-4 weeks and then go back to your normal gym routines. I think you'll find that it was a great way to break out of a plateau and stimulate new results in your body. You can try mixing in a cycle of these "mini" workouts every couple of months to keep things fresh.

Keep in mind that this is only one method of training and doesn't mean that you should only stick to this method for eternity. You will hit a plateau on any given training method, so I'd recommend just rotating it into your arsenal of various training methods. And by all means, don't worry about what other people think so much...have the courage to try something a little different. In the end, you'll be the one laughing back at all of the "blubber-bellies" that are giving you funny looks while they eat their donuts!

Visit http://truthaboutabs.com/freenewsletter.html to receive a free copy of the ebook "Training & Nutrition Insider Secrets for a Lean-body", as well as your own free personalized metabolic rate calculator.
Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of the internationally-selling The Truth about Six Pack Abs ©2004-2006.

Bodyweight Exercise: 20-Minute Fat Burning Workout Secrets

Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.

Answer: Zach, I'm a Strength & Conditioning coach in Toronto and I write for Men's Fitness magazine. I work extensively with clients on advanced fat loss and muscle building and with young athletes.

ZEE: We have a growing number of hard core corporate / executive members on our site. They are leading busy lives running their own business or managing companies but they love to train hard, except they need to do so with short intense work outs. How do you train individuals like this and still get kick ass results?

Answer: I use supersets, moderately heavy weights (allowing 6-10 reps per set), limited rest interval periods, advanced bodyweight exercises, and interval training. These efficient and effective principles are the foundation of my Training philosophy.

These workouts are designed to crank up the body's metabolism because of the intense demands imposed during the workouts.

After the workout, your body has to work hard (i.e. burn calories and repair muscle) to fully recover and return to a normal, resting state (that is why I compare Training workouts to the Turbulence encountered in an airplane - a neat little analogy that the magazines really love).

I tend to stick with traditional weight training Bodyweight exercises, however, it is easy to adapt the Training principles when using strongman implements and advanced bodyweight exercises.

For intervals, I tend to stick with 30 seconds of work and 90 seconds of active recovery, although it will vary between workout phases and for athletes of different sports.

The great thing about heavy weights and intervals is efficiency. You don't have to do either for more than 20 minutes to get a great response. So if you are a busy Bodyweight executive looking to get lean, build muscle, and lose fat, you can get a great workout and shower in less than 30 minutes per day. Combine Training with the right nutrition, and you are well on your way to success.

ZEE: You're known for using training not just for getting people to look better, but for greater performance with your athletes. How do you incorporate TT with your athletes?

Answer: This system is like the Conjugate System used by Westside. You are able to modify the specific details so that anyone can use the general principles. You just have to modify the workouts based on the goals and current condition of the individual.

I will modify the traditional fat Loss workouts for athletes by adding supersets of Athletic Movement Training (my terms for a dynamic flexibility and warm-up), and then making sure that the strength training component focuses on the posterior chain (i.e. glute ham raises, wide-stance squats, RDL's, etc.).

Then we will modify the interval training so that it is sport-specific (I believe that conditioning is the only training method that we can give the term, "sport-specific").

ZEE: If you were limited to a 20 minute work out with an executive client, what would that work out look like? Take us through a work out here.

Answer: Providing the individual is injury free, we will move through a general warm-up circuit of bodyweight exercises (3 minutes), and then into specific warm-up sets for the first superset of bodyweight exercises (2 minutes).

Then we will spend 5 minutes on the first superset pair of exercises, and then 4-5 minutes on another superset pair. We might finish with a third superset pair or some ab work, and a 2 minute cool-down if it is necessary based on the individual's fitness level.

On non-weight training days, we would do intervals. It would look like this: 5-minute warmup 12-minutes on intervals 3-minute cooldown

Flexibility and mobility would be addressed on the client's own time or in a separate session. Generally, there is a great amount of mobility developed from the exercise selection on training days.

ZEE: With regards to nutrition playing a role in how a person looks and performs, do you help guide your clients in a specific direction with what they should / should not do in this realm?

Answer: I like to mash up a variety of nutritional expert's advice into my own approach.

It's mostly a John Berardi-based approach, but I might not be as picky as he is with certain meals. Basically, I start with 200-250g of protein per day for a man (depending on size) and then go with 30% fat and then the remainder is carbohydrate.

Then I split that up into 8 meals preferably (6 for busy people, but no less). I think it is important to have, as Berardi recommends, a serving of high-fiber, high-nutrient vegetables with each meal. If you have a high-fiber diet, you will control your appetite and blood sugar.

I don't think that people need to exclude fruit from their eating (in fact we should aim to eat at least 3 servings, and preferably berries, grapefruits, apples, and oranges), but instead we should avoid white, processed carbohydrates from a bag or a box.

Foods that should be in every healthy person's nutrition plan:

Green Tea Almonds Broccoli Berries A variety of lean protein sources Basically, for nutrition, just choose healthy, whole natural food.

ZEE: Last question Craig. What is the greatest misconception that you find people to have when it comes to performing better and looking better when they come to you. In other words, they tell you everything they have been doing in hopes of getting results but the results simply aren't there. Are there any common mistakes going on here?

Answer: Most of the time I try and get people to be honest with themselves and realize they have to change things if they want to improve.

A lot of people really just want me to approve their current workout (when it is clearly not working). But in reality, they have to change their workouts drastically to finally get results.

And most people think they are eating better and using a better program than they really are.

Even when most people they list out their food intake (as I have them all do on fitday.com), some people (including some trainers that I train) still don't see the obvious problems in their diet.

I suppose it is human nature not to see our own shortcomings, so it is helpful to have a professional review your training and nutrition or even an honest, knowledgeable friend.

http://www.TurbulenceTraining.com

Great Bodyweight Exercise For Explosive Power Fitness

When you think about bodyweight exercises you probably think pushups, situps, bodyweight squats, pullups, dips, etc. There are so many bodyweight exercises that you probably never heard of, Thrusting Pushups, Grasshoppers, Frog Pushup etc.

There is one exercise that is a sick and result producing, yet most won't do it, it's painful, it makes your lungs burn, makes your legs scream, the intensity is incredible, the exercise is the Burpee.

A few seconds into this exercise will show you the benefits, this is not a exercise for the weak, it's for the hard trainer, the person that won't give up, and your fitness level will soar beyond what you have ever thought.

The Burpee should be used as part as a fitness program for the person that wants a high level of fitness, they are very demanding you will either love them or hate them and most hate them, they hurt, they make you breath hard, your lungs hurt and your legs will burn.

You can get a great workout in as little as 2 to 3 minutes, and this is great for a busy lifestyle. If you can workout for only 2 to 3 minutes and get great benefits wouldn't it be worth it.

If you believe what you read, you can't get a workout in 2 or 3 minutes. This is where the fitness experts and doctors maybe wrong. You don't need 30 minutes of exercise to get into great shape, you don't even need half of that.

The Burpee is a great way to push yourself to the next level. The Burpee is a total body workout, you will burn more fat, build better endurance, and a greater level of physical fitness.

You can do the Burpee anywhere, indoors, outdoors, in a bedroom, a hotel room where- ever you are, the Burpee will get the job done.

To do the Burpee:

1. Start in a standing position 2. squat down and put your hands on the floor.
2. Kick both legs back at the same time ( you are now in a pushup position ).
3. Bring both legs back under you, towards your hands, and jump up in the air.

This is 1 fast movement and should be repeated for as many as possible.

For a quick workout try this:

Do 10 Burpees, rest 10 seconds, Do 9 Burpees, rest 9 seconds, Do 8 Burpees rest 8 seconds, continue until you get to 1 Burpee, when you get to 1 Burpee work back up to 10 Burpees.

John Grube is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual , The New Expanded version The Wildman Training Course and The Super Strength Playground Training Manual.For more info http://www.wildmantraining.com

Bodyweight Exercise: 20-Minute Fat Burning Workout Secrets

Bodyweight Exercise: Putting Body Weight to Work

Fast Bodyweight Exercises Secrets

Unique Bodyweight Exercises for Time-Crunched Individuals

5 Ways A Bodyweight Exercises for You

Bodyweight Exercises For Ultimate Physical Fitness

There is no reason that you need to have a complicated Bodyweight exercise routine or try travel to any gym to get physically fit.

Bodyweight training will get you the results you need in the comfort of your own home.

If your goal is to look good and feel good bodyweight training is the way to go, and it has great benefits.

If your time is limited bodyweight training will get you breathing hard in no time flat, and the rate that fat will fly off your body will be amazing.

The exercises are fun and there are so many ways that you can use your bodyweight to get a great workout.

One exercise that you can use that never seems to get easy and that's the burpee, the burpee is brutal and very result producing.

The burpee is one of my favorite exercises for getting in shape as fast as possible.

To do the burpee:

Start in a standing position.

Squat down, put your hands on the floor, kick your legs back. ( you are now in a pushup position )

Bring your legs back up toward your chest.

Stand up, and jump.

These are to be done as fast as possible.

Short sprints are a great way to burn fat, get lean and stay muscular without losing muscle.

If you combined the two exercises burpees and short sprints think of the benefits, amazing.

Try this short, but great workout and it will take only 5 minutes.

Do 1 minute of burpees, sprint for 30 seconds. Rest for 30 seconds.



John Grube is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual, and The New Wildman Training Course For more info http://www.wildmantraining.com

How work very intensive 2 minute bodyweight workouts!

Just because the holiday season is upon us does not mean that we have to abandon our  Bodyweight workouts, you can grab a quick Bodyweight workout in as little as 1 to 2 minutes a day.

How can you get a Bodyweight workout in only 1 to 2 minutes a day ? With a quick bodyweight workout. This is a great stress reliever not to mention a great way to give yourself a boost when your energy is low.

Most people think that there is no way that they can get a workout in only 1 or 2 minutes a day, I disagree.

The concept is that if you stop exercising around the holidays or for any undetermined amount of time you will have a harder time getting back into it.

There are very few reasons to skip your workouts, the number 1 reason is there is no time, this is just an excuse to make us feel good about not following through, the easy way out.

We don't need a gym or have to go out and jog for 30 minutes to stay on track, what you need to do is learn that if you make exercise a way of life it will be easier to follow and you will always find time to squeeze a workout in.

Would you go a day without showering ? How about a day without brushing your teeth ? If you do both of these everyday doesn't it make sense to do something for your health and fitness on a daily basis.

My philosophy is get in whatever workout you can, I don't care if it's only doing 25 pushups, which should take no more then 30 seconds, then this leaves you with the I can always find time and there is no excuse mentality.

What if you did only 25 pushups or situps a day, that would be 175 pushups or situps a week or 9,125 a year seems like alot, yet it's only 25 pushups situps a day, so in only 30 seconds a day you can do 9,125 pushups or situps in 1 year.

A 1 or 2 minute short workout 1 or 2 times a day can get you back on track if you are feeling a little short on energy.

If you don't think you can get a workout in 1 or 2 minutes a day try 1 of the following short workouts.

1. Pushups -1 minute

Situps -1 minute

2. Jumping Jacks -1 minute

Pushups -1 minute

3. Bodyweight Squats -1 minute

Pushups -1 minute

4. Jumping Jacks -1 minute

Bodyweight Squats -1 minute

Do these as fast and explosive as possible.

Believe it or not 1 minute will probably be to long for most, this is a fact, so if 1 minute is to long try doing the workouts for 30 seconds, see you can get in a short effective workout in 1 to 2 minutes a day.

John Grube is an expert on the subject of bodyweight training. He has over 25 years of training experience and is the author of The Wildman Training Program manual and the New expanded version The Wildman Training Course, For more info http://www.wildmantraining.com